Seasoned hake fillet
Mitchelle Phetlhe | Tuesday September 22, 2026 10:24
However, creating a deeply satisfying, plate of food does not need a degree or an unlimited budget. It is all about smart choices, using staples that pack an instant flavour, and leaning into simple techniques that maximise taste while minimising effort. This recipe for seasoned hake fillet paired with a golden sweetcorn fried rice seasoned with Hinds Spice for rice. I grew up eating yellow rice, it's pretty odd how my kids eat a lot if white rice. It shows how affordable, quick, and effortless everyday cooking can be. By bringing together trusted ingredients like aromatic spices and sweet canned corn, you can transform humble freezer and pantry items into a stunning, health-conscious dish that satisfies the senses. When it comes to building a balanced lifestyle, finding recipes that are both nutritious and economical is the ultimate goal. Lean seafood like hake is an absolute champion in this recipe. Hake is a white fish that is widely accessible, exceptionally budget friendly, and highly adaptable to different flavor profiles.
From a health perspective, hake provides an excellent source of high-quality protein, which is essential for muscle repair, immune function, and keeping you feeling full. Unlike heavier meats, it is low in calories and fats, making it a heart healthy choice for anyone looking to lighten up their meals on rotation. Furthermore, white fish like hake contains vital micronutrients, including B vitamins for energy metabolism and selenium, a powerful antioxidant that helps protect cells from damage. Pairing this clean protein with a vibrant, vegetable fried rice creates a meal that fuels your body without weighing it down. I am definitely upping my fish intake. The dedicated Hind fish seasoning coats the delicate hake fillets in, savory crust that the fish locks in moisture as it cooks. Meanwhile, the rice is instantly transformed from plain grains into a fragrant, golden bed of savory goodness. These spices ensure that every single bite is delicious. Complementing the fish is a quick fried rice that elevates the entire plate visually and texturally. Fried rice is the ultimate canvas for budget friendly kitchen resourcefulness. It breathes new life into leftover rice, turning day old rice into a base that beautifully absorbs flavours.
The addition of finely diced, sautéed onions provides a foundational sweetness and aroma, while a can of cream style sweetcorn introduces a brilliant pop of colour and a velvety texture. Sweetcorn is not just a sweet, juicy contrast to the savory fish. It brings its own nutritional perks to the table. It provides a helpful dose of fiber, which aids in smooth digestion. Using canned sweetcorn is a brilliant shortcut because it requires zero peeling, chopping, or boiling, allowing you to simply stir it into the hot pan for instant moisture and rich flavour. No fish dish is truly complete without the final, transformative magic of fresh garnishes. Placing a beautifully charred, grilled lemon half and a sprinkle of freshly chopped parsley onto the plate is more than just a visual upgrade. Lemon and fish share a timeless partnership. INGREDIENTS 4 hake fillets, thawed and patted dry 2 tablespoons Hinds Fish Spice 2 tablespoons olive oil or cooking oil, divided 2 cups cooked rice, preferably cooled or day-old 1 medium onion, finely diced 1 can Rhodes Cream Style Sweetcorn 1 tablespoon Hinds Spice for Rice 1 fresh lemon, cut in half 1 small bunch fresh parsley, finely chopped INSTRUCTIONS Place the hake fillets on a clean plate or cutting board and pat them completely dry with a paper towel to ensure a crisp sear.
Sprinkle the Hinds Fish Spice evenly over both sides of the fillets, pressing gently so the seasoning adheres well to the fish. Heat one tablespoon of oil in a large frying pan over medium-high heat. Once the pan is hot, carefully place the seasoned hake fillets into the pan. Cook for about three to four minutes on the first side until a golden-brown crust forms, then gently flip the fillets over and cook for another three minutes until the fish flakes easily with a fork and is opaque throughout. Remove the hake from the pan and set it aside on a warm plate. In the same pan, add the remaining tablespoon of oil and turn the heat down to medium. Add the finely diced onion and sauté for three minutes, stirring frequently until the pieces become soft, translucent, and fragrant.
Pour the rice cooked with spice for rice,into the pan with the onions, breaking up any clumps with your spatula. Open the can of Rhodes Cream Style Sweetcorn and pour it directly into the seasoned rice. Stir thoroughly to combine all the ingredients, allowing the creamed corn to coat the rice grains and heat through completely for about two to three minutes. The mixture should be hot, glossy, and beautifully fragrant. While the rice finishes heating, place the lemon halves cut-side down into a hot, dry pan or onto a grill pan for two minutes until they are deeply charred and caramelised. To assemble the meal, spoon a generous bed of the sweetcorn fried rice onto each serving plate. Gently nestle a golden hake fillet right next to or on top of the rice.
Garnish the entire plate generously with a shower of freshly chopped parsley for a burst of colour and clarity. Serve immediately with the warm, charred lemon half on the side, ready to be squeezed fresh over the fish just before eating.